1. Seafood

Seafood, particularly shellfish like shrimp, oysters, and mussels, is a major source of microplastic contamination. These marine creatures live in polluted waters where they accidentally ingest microplastics. When you consume them, those particles can transfer to your body.

How to reduce risk: Choose seafood sourced from cleaner waters or sustainable aquaculture. Cleaning shellfish thoroughly before cooking can also help limit exposure.

2. Bottled water

Plastic water bottles are a significant source of microplastic contamination. Research has shown that bottled water contains significantly more microplastic particles than tap water due to the plastic packaging used.

How to reduce risk: Opt for filtered tap water instead of bottled water. Use a reusable water bottle made from stainless steel or glass.

3. Salt

Sea salt, extracted from ocean water, often contains microplastic particles due to the widespread pollution of oceans. Since salt is consumed daily in most diets, it could be a hidden source of microplastic ingestion.

How to reduce risk: Use Himalayan rock salt or other types of salt derived from underground sources, which are less likely to be contaminated.

4. Tea bags

Plastic-based tea bags, especially those made from nylon or polyester, release billions of microplastic particles when steeped in hot water. Studies have found that a single tea bag can leach a surprising amount of microplastics into your cup.

How to reduce risk: Switch to loose-leaf tea or choose brands that use biodegradable, natural-fibre tea bags instead of plastic ones.

5. Processed foods in plastic packaging

Many processed foods, such as snacks, frozen meals, and convenience foods, are packaged in plastic, which can leach microplastics into the food over time. This risk is particularly high when the food is exposed to heat, such as microwaving.

How to reduce risk: Reduce consumption of processed foods, and when possible, transfer items from plastic packaging into glass or metal containers for storage.

6. Rice

Rice, especially varieties imported from heavily industrialised regions, has been found to contain microplastics. These can enter rice crops through contaminated water or plastic particles present during the packaging process.

How to reduce risk: Rinse rice thoroughly before cooking, and opt for organic or locally sourced rice to minimise exposure. Choosing bulk-bought rice stored in cloth or paper packaging may also help reduce contamination.

7. Sugar

Refined sugar is another surprising food item that may contain microplastic contaminants. During processing and packaging, sugar can pick up plastic particles, especially if it’s packed in plastic bags.

How to reduce risk: Use raw or unrefined sugar varieties, and try to purchase sugar in eco-friendly, non-plastic packaging. Storing sugar in glass containers at home can further minimise exposure.

Health risks of consuming plastics

While research on the long-term health effects of microplastics is ongoing, initial studies have shown potential risks such as:

• Gut inflammation: Microplastics may damage the intestinal lining, leading to inflammation.


• Hormonal imbalance: Some plastics contain chemicals like BPA, which are known endocrine disruptors.


• Toxin absorption: Microplastics can absorb and carry harmful chemicals from their environment, leading to toxicity when ingested.

Although it’s difficult to completely avoid microplastics in today’s world, small steps can make a difference. By being mindful of what you eat, choosing food in safer packaging, and opting for more natural and less processed options, you can reduce your exposure and minimise potential health risks.

Being conscious of these seven foods is a good start toward a healthier, plastic-free diet. The choices you make today can help protect your health and the environment in the long run.